 Hello from Jonathan. How do you recommend navigating supplements multivitamins protein bars? I'm not sure what to trust give me the lax regulation. Absolutely. Well, certainly there's this regulation is indeed lax I've a bunch of videos about that So what protein powder to get no protein powder? Why would anyone need protein powder to get protein? Same way you get carbs same way you get fat from a whole foods ideally whole plant foods And I know reason to take a multivitamin. There are some things that people may need supplement form So for example of vitamin D for getting an adequate sunshine vitamin B12, you know, vitamin B12 45 foods So how do you get supplements that aren't like contaminated with something or actually have what they say they have? Probably the best one best way to do it is to get one that is USP certified So that's a third party certification entity that makes sure that whatever says on a label is what is actually in the bottle It doesn't mean it's good for you or anything. I mean, they you kind of USP certification of snake oil But at least it would be actual snake oil at the dose that they say on the package. So it's kind of truth in advertising Okay, this is from Heidi new to plant-based mostly fruit. Okay I need to take vitamin B12 supplement absolutely or even B12 fortified foods one of those two Critically important for anyone eating a plant-centered diet, even if you're not even if it's not strictly plant-based critically important to do Okay, Gabrielle or Gabriel What what can cause tingling cessation in a whole plant-based diet besides B12 deficiency? I presume you mean tingling sensation kind of fingers and toes. That's a sign of a peripheral typically a sign of peripheral neuropathy Why so if let's say you have a problem with your nerves, why would it show up as tingling in your fingers and toes? Well, those are the longest nerves in your body So the the nerve in your toe actually goes all the way up to your spinal cord from your toe all the way But spinal cord one nerve like one long skinny teeny little string of spaghetti, but like almost microscopic actually microscopic All the way up isn't that amazing one that you know, you think of cells as being microscopic this cell is like You know three feet long So you can imagine if there's any problems with your nerves. Those are the nerves that are gonna really show at first, right? As ones are so long and vulnerable And so you get this kind of That typical thing but it can be caused of all sorts of things. There's all sorts of toxins medications That can do it and so you just really need to go to a neurologist and they go through the differential diagnosis all the various things that can cause it There are other nutrition deficiencies that can do it And you just some heavy metal tuxes. These can do it Others autoimmune diseases all sorts of things. So you just got to get checked out. All right. What do we got next? we got McKenna Kirk Katzy Do I have any short-term effect? Well, do you have short-term effects with insufficiency B-12 rules? Oh So I presume clinic clinical effects you actually feel differently In the short term from insufficiency B-12 you may not which makes it so insidious But you can start showing these club subclinical Issues in terms of rising and homocysteine or something which you wouldn't really feel but may have negative consequences so so a regular reliable source of item B-12 is critically important and So for those eating plant-based diets, for example, I would recommend either sufficient right in B-12 fortified foods or Taking one 2,000 microgram B-12 tablet once a week get all the B-12 you need Super cheap safe easy convenient And critically important. Can you synthesize enough vitamin D during the warm months to last you throughout winter? Okay? Well, yes in terms of enough vitamin D to live I mean, that's the whole point is that during this summer months You know, we got high latitudes you build up enough and it's stored in your fat And you kind of live through the winter and then you get more The next year, but do you have enough in your body for optimal health? That we don't know the answer And and we suspect that it's probably probably dip too low and indeed you see that You know that study the Oxford Study on Vegans in the UK high latitude Vitamin D perfect in the summer it dips too low during the winter months and so It's probably good when you're going to insuffinge sunshine to supplement your diet with vitamin D And I would recommend By a 2,000 international units of vitamin D 3 a day for anyone getting insufficient sun Doesn't matter where you live even in the warmer months if you're inside all day Doesn't matter how much sun there is outside. You're not gonna make enough because it's actually it relies on Cutaneous exposure without some block without clothes But we have next this is from Stephanie I don't know if vitamin D 3 is okay for a hopeful plant-based because I read by D2 is vegan rather than vitamin D 3 Okay, there are vegan sources of both vitamin D 2 which is sourced predominantly from Fungi mushrooms and vitamin D 3 which is sourced predominantly from sheep's wool, but is also from lichen, which is kind of an algae-based Cellular organism, but but not an animal So so yeah, you can get vegan vitamin D 3 All D 2 is vegan, but the D 3 is probably preferable just because the studies showing Increased increased longevity with vitamin D supplementation. We're all done on vitamin D 3 And so since that's what the studies were done on we don't know if that necessarily translates to D 2 so I would just use D 3 if you have a choice and if it's important for you to be vegan you can get a vegan D 3 no problem